You've probably heard of avocado, which is one of the few fruits that can be eaten raw. An benefit that should not be overlooked!
It is one of the finest meals that can appear on your menu, and we'll explain why. It is a source of many advantages for your health, and it is one of the greatest foods that can appear on your menu.
Where does the avocado come from?
The avocado is most likely from Mexico or Guatemala, where numerous wild species may still be found today. The Aztecs and Mayans of Mexico and Guatemala ate the fruit roughly 10,000 years ago, according to cores discovered in caverns. It's also thought that humans cultivated it around 7,000 or 8,000 years ago, because significantly larger and oval-shaped nuclei have been discovered at other places around the same period, indicating that human involvement improved the situation, according to specialists. The avocado's popularity in pre-Columbian America is said to have sprung from the fact that it provided the Amerindians with essential fats that were otherwise lacking in their diet.
Following the Conquest, the Spaniards introduced the avocado tree and its fruit to the rest of the globe, bringing it to Europe as early as 1519, then to the West Indies, and subsequently to virtually every tropical and subtropical location where conditions were favorable for its cultivation.
Fruit will remain a meal for the aristocracy and upper middle class in the West for a long time. It wasn't until the beginning of the twentieth century, when Americans began to cultivate it on a huge basis, that it made its way onto regular people's plates.
By comparison with the form of this organ, the avocado gets its name from the Spanish aguacate, which took it from the Aztec ahuacatl, which means “testicle.”
When you squeeze the avocado kernel, it generates a creamy liquid that smells and tastes like almonds. When exposed to air, this liquid becomes red because to the tannin component. The Spanish conquerors derived permanent ink from it, which was used to write numerous official papers that are still preserved in the archives of Popayàn, Colombia.
Many nations in South and Central America, Africa, and Oceania, as well as southern Europe and the United States, now grow avocado trees (Florida and California). The flesh of the fruit is used to make an oil that is extensively utilized in massage treatment and cosmetology.
What are the advantages of eating avocados?
It is very high in lipids, however they are highly helpful to cardiovascular health since they are monounsaturated fatty acids rather than saturated fatty acids. Avocado also contains a lot of vitamins, including vitamins K, B9 (folic acid or folate), provitamin A, and antioxidants.
The National Health Nutrition Program suggests eating at least 5 servings (of at least 80 g) of fruits and vegetables each day and taking advantage of seasonal variability. Although avocado is now available all year, the ideal seasons for it are still fall and winter. One serving of veggies is equivalent to half an avocado or a tiny entire avocado.
Consumption of avocado with carotenoids-rich meals (carrot, tomato) at the same meal might improve absorption of these carotenoids. This impact would be owing to the avocado's lipids and the carotenoids' liposoluble nature.
In general, the vitamins, antioxidant substances, and fibre found in fruits and vegetables play an important role in health protection. A high diet of vegetables and fruits has been demonstrated in several studies to lower the chance of acquiring cardiovascular disease, cancer, and other disorders.
Avocado is regarded exceptionally rich in fiber, with 6.7 g per 100 g of flesh.
Furthermore, it includes both soluble and insoluble fiber. The insoluble fiber would help the intestinal transit work properly. The insoluble fiber would help to avoid cardiovascular disease and type II diabetes.
Although avocado is heavy in fat, it contains the majority of monounsaturated acids, which have been shown to improve cardiovascular function. As a result, eating avocado on a regular basis benefits cardiovascular health.
Avocado also includes a lot of phytosterols, which are plant components that are claimed to help with cholesterol lowering.
Avocado's nutritional value
It is very high in lipids, however they are highly helpful to cardiovascular health since they are monounsaturated fatty acids rather than saturated fatty acids. Avocado also has a high concentration of vitamins.
Avocado contains more calories per 100 grams than other fresh fruits, with 160 calories per 100 grams.
The bulk of its energy intake is given by its lipids, which are mostly made of monounsaturated fatty acids (particularly oleic acid), which contribute to optimal cardiovascular function.
It also has high quantities of plant sterols, which are helpful to cardiovascular health.
Avocado is extremely high in vitamins: it is particularly high in vitamin K and vitamin B9, as well as provitamins A, C, and vitamins B1, B2, B3, B5, and B6.
Finally, it contains the antioxidant vitamin E, as well as the carotenoids lutein and zeaxanthin, both of which have antioxidant characteristics.
It has a lot of minerals and trace elements in its meat. Potassium and copper are the most abundant elements. Iron, phosphorus, magnesium, and zinc are all found in significant amounts.
Finally, it has a high amount of fiber, including both soluble and insoluble fiber.
nutritional value of 100g
|Name of constituents||Unity||Average content|
|Saturated FA(fat acid)||g||4.51|
|Fat acid linoleic||g||2.68|
|Fat acid oleic||g||8.72|
|Fat acid alpha-linoleic||g||0.15|
|Vitamin E activity (alpha-tocopherol)||mg||2.23|
|Vitamin B1 or Thiamine||mg||0.052|
|Vitamin B2 or Riboflavin||mg||0.037|
|Vitamin B3 or PP or Niacin||mg||1.56|
|Vitamin B5 or Pantothenic acid||mg||1.07|
|Vitamin B6 or Pyridoxine||mg||0.17|
|Vitamin B9 or Total Folate||µg||70.4|
|Vitamin B12 or Cobalamins||µg||0|
Ideal source of antioxidants
Antioxidants are substances that protect cells in the body from free radical damage. These are highly reactive compounds that are thought to have a role in the development of cardiovascular disease, cancer, and other age-related disorders.
Zinc is included in significant concentrations among the antioxidants. It is involved in immunological responses, the generation of genetic material, taste perception, wound healing, and the development of the fetus, among other things. Zinc interacts with sex hormones as well as thyroid hormones. It is involved in the synthesis (manufacturing), storage, and release of insulin in the pancreas.
With 81 percent of the RDI of carotenoids in 100 tiny grams of avocado, this is a substantial source of antioxidants that protects against illnesses that damage the eyes, among other things. Avocado contains lutein, alpha-carotene, beta-carotene, and zeaxanthin, among other carotenoids.
Avocado also includes vitamin E and monounsaturated fatty acids, which help to assimilate the oil's highly soluble carotenoids (which are fat soluble).
This is why avocado should be used in salads made out of fruits and vegetables that are low in monounsaturated fatty acids. By adding avocado, the absorption rate of lycopene (an antioxidant found in tomatoes) is multiplied by 4 and that of beta-carotene is multiplied by 2.6. (precursor of vitamin A, present in carrots and vegetables. leafy greens ).
You may even multiply the alpha-carotene rate by 7, the beta-carotene rate by 15, and the lutein rate by 5 when using avocado oil (red-orange antioxidant that is also found in egg yolks, corn, carrots, spinach, etc., and which protects the retina in particular).
A high-fiber source
Avocado is a high-fiber food, with 3.6 grams of fiber per 100 grams of flesh. Dietary fibers are a group of compounds found solely in plants that are not digested by the body. A high-fiber diet is linked to a decreased risk of colon cancer and may help satisfy hunger by helping you feel full faster.
To replenish “good fatty acids”
Although avocado is heavy in fat, it is predominantly made up of unsaturated fatty acids (particularly monounsaturated), which are regarded “excellent” for cardiovascular health. In humans, a research found that substituting some of the fat in the diet with avocado for three weeks might reduce blood lipids without reducing HDL cholesterol content ( “Good” cholesterol).
Avocado has a negative reputation for being frequently omitted from menus due to its high calorie content. However, its delicacy and mild nutty flavor enable it to substitute lower-quality fats.
It is a fantastic culinary assistance to know that it is simple to prepare and that it may be:
connected with vegetables and fruits; used to make healthy salads; added to foods such as an omelet; used as a basis for a Béarnaise-style sauce and to complement fish or white meat, for example;
Tasted simply; given as an aperitif in a variety of forms, the most well-known of which being the renowned Guacamole spread on toast.
An excellent source of vitamin B5 , B6 and B9
Avocado is a high-quality source of pantothenic acid. Pantothenic acid, often known as vitamin B5, is a component of a crucial coenzyme that helps us to properly utilize the energy supplied in the foods we eat. It also plays a role in the synthesis (production) of steroid hormones, neurotransmitters (messengers in nerve impulses), and hemoglobin.
Vitamin B6, also known as pyridoxine, is a coenzyme that is involved in the metabolism of proteins and fatty acids, as well as the synthesis (production) of neurotransmitters (messengers in nerve impulses). It also aids in the formation of red blood cells, allowing them to transport more oxygen. Pyridoxine is also required for the conversion of glycogen into glucose and helps the immune system operate properly. Finally, this vitamin aids in the creation of specific nerve cell components as well as the control of hormone receptors.
Avocado contains 79.3 percent of the RDI (Recommended Daily Allowance) of Vitamin B9, often known as folic acid. Vitamin B9 helps to lessen the following risks:
Heart attacks; heart illness (especially in obese persons and smokers); congenital anomalies in newborns
Rich in vitamin K
Avocado is a high-quality source of vitamin K. Vitamin K is required for the synthesis (production) of proteins involved in blood coagulation (both stimulating and inhibiting blood clotting). It also aids in the development of bones. Vitamin K is created by gut bacteria in addition to being present in the diet, which explains why shortages in this vitamin are uncommon.
A significant source of minerals
After calcium, phosphorus is the second most prevalent mineral in the body. It is essential for the development and maintenance of healthy bones and teeth. Furthermore, it aids in the development and regeneration of tissues, as well as the maintenance of appropriate blood pH. Finally, phosphorus is a component of cell membranes.
Magnesium is essential for bone formation, protein synthesis, enzymatic reactions, muscular contraction, dental health, and immune system function. It is also involved in energy metabolism and nerve impulse transmission.
Potassium is utilized in the body to regulate the pH of the blood and to increase the creation of hydrochloric acid in the stomach, which aids digestion. It also aids in the contraction of muscles, including the heart, and in the transmission of nerve impulses.
Iron is found in every cell in the body. This mineral is required for oxygen delivery and the production of red blood cells in the blood. It is also involved in the production of new cells, hormones, and neurotransmitters (messengers in nerve impulses). It should be noted that the iron found in plant meals is less readily absorbed by the body than the iron found in animal foods. However, iron absorption from plants is enhanced when combined with other nutrients, such as vitamin C.
Copper is required for the synthesis of hemoglobin and collagen (a protein involved in the development and repair of tissues) in the body as a component of numerous enzymes. A number of copper-containing enzymes also contribute to the body's defense against free radicals.
There's no need to be concerned about avocado and cholesterol.
Avocado, contrary to popular opinion, may be consumed even if your LDL (or “bad”) cholesterol is high. It has a lot of oleic acid, which helps with:
to reduce LDL levels and boost HDL values (the “good” cholesterol).
Avocado has a poor record, and many people believe it makes you fat. Avocado does contain a fatty molecule called oleic acid, which has the unique property of producing a sensation of fullness.
As a result, avocado aids in reducing the quantity of food ingested during a meal. If you have trouble limiting yourself, this is a wonderful approach to figure out where to draw the line.
How to choose the right avocado?
Choose an avocado that is hefty, not too solid, and free of bruises or black spots. The hue of one's skin isn't a sign of maturity; rather, it's a sign of diversity. Overripe fruits should be avoided if they are extremely mushy or have wilted skin.
Avocados are divided into three subgroups: Mexican, Guatemalan, and West Indian, based on their cold tolerance and different fruit features such as size, nutritional composition, and flavor. In practice, the fruits of the West Indian subgroup (often referred to as “Florida avocados” since we mostly farm the kinds of this subgroup in this state. group) can contain up to half the fat of the other two. Unfortunately, this information does not display on store-bought items (fresh or frozen).
However, the Haas variety, which belongs to the Guatemalan sub-group and whose fruits are particularly high in fat, is the most common in our markets.
How to keep avocado for a long time?
Avocados are frequently green when they arrive in our markets, but this isn't always a drawback because they may readily ripen at room temperature by storing them in a brown paper bag. Put an apple in the bag to speed up the process by producing ethylene, which will ripen the fruits, which should be ready to consume in two to five days.
It is possible to freeze avocados if there is a surplus. Because it freezes poorly when presented whole or chopped into slices, it will first be turned into a puree. Remove the core, peel and mash the flesh, then add lemon juice after washing the fruit and cutting it in half lengthwise (about a tablespoon for two avocados). Freeze the mash in a firm container with a centimeter of space left vacant. Do not keep in the freezer for more than five months.
How to prepare your avocado?
Avocado lends itself to a variety of recipes. Because avocado flesh oxidizes quickly, we recommend always working with stainless steel tools. For the same reason, if you are not going to serve it right away, sprinkle it with lemon juice, lime juice, or vinegar.
There are three kinds of avocado fans: those who prefer it salty, those who want it sweet, and those who like it both ways. This odd product has been adapted to local cuisine all over the world, and depending on whether you want sweet or salty flavors, it is cooked as a vegetable or as a fruit.
To minimize discoloration of the fruit, make the dish only before serving or store it in the refrigerator by covering the bowl with plastic film and keeping it in touch with the preparation to exclude the ‘air.
Avocado is normally not cooked because of its high tannin content, since it risks turning bitter. If you wish to include it into hot foods (stews, omelets, soups), do so at the end. You may also bake it at a low temperature and fill it with your favorite ingredients, such as scrambled eggs.
The Aztecs ate mashed avocado, which they termed ahuaca-hulli, a name that was distorted to become guacamole. The meal did not originally feature onions, lime, or coriander leaves, as these three ingredients were unknown in America prior to the arrival of the Spaniards.
Guacamole, which Mexicans garnish with jalapeño peppers and occasionally tomatoes, pairs nicely with a variety of sauces. If avocado is required, the remaining components change depending on how it is prepared:
Japanese-style ingredients include grated daikon, soy sauce, wasabi, rice vinegar, sesame seeds, and dried seaweed.
Spanish style: olives, roasted almonds, parsley, and a splash of brandy;
Argentinian style: saffron and thyme sprigs gently grilled;
Corn kernels in a Southwest style;
Goat cheese, roasted pistachios, coriander leaves, and garlic, California style
Mango, coconut, pineapple, red pepper, and lime juice, Jamaican style
Gray shallots, tarragon, lemon juice, and dry vermouth, Parisian style
Parmesan, roasted pine nuts, sundried tomatoes, basil, and wine vinegar in an Italian style.
Avocado is most usually consumed uncooked. Aside from the simple half-avocado served with vinaigrette or stuffed, the flesh may be utilized in a variety of ways:
by mixing it with capers, green olives packed with red pepper, lime juice, and olive oil; by adding it to tacos; in Mexico, it is used straight as butter, thus the colloquial moniker “butter fruit.”
Anyone who has never had avocado as a fruit should try it mashed with banana, pineapple, and a little honey in about equal amounts. Alternatively, combine its meat with cream cheese and pineapple juice and serve atop fruit pieces.
It is crushed and added to sherbets, ice creams, and milkshakes in Brazil; its flesh is mixed with very strong and very sweet black coffee in Java, while it is mixed with milk, coffee, and rum in the rest of Indonesia; and Asians living in Hawaii take it sweetened with other fruits such as pineapple, orange, grapefruit, date, or banana.
What are the risks of consuming avocado?
Avocados are high in vitamin K. Certain anticoagulant medicines, on the other hand, need rather consistent vitamin K consumption from one day to the next. It is thus recommended that persons undergoing this form of treatment get guidance from their doctor on how to effectively incorporate avocado into their diet.
People who are sensitive to latex may also have an adverse response to avocado. The chemical in question is hevein, a protein found in avocado and hevea, the tree that produces latex.
Vitamin K and anticoagulants
Avocado has a lot of vitamin K. This vitamin, which is required for blood clotting among other things, may be produced by the body in addition to being present in specific foods. People who use blood thinning drugs, such as Coumadin, Warfilone, and Sintrom, should eat a diet with a reasonably steady vitamin K level from day to day. Avocado, according to Health Canada, can alter anticoagulant levels in the blood. As a result, it is best not to drink too much of it at once.
People on anticoagulant medication are highly encouraged to visit a dietitian-nutritionist or a doctor to learn about dietary sources of vitamin K and to maintain a consistent daily dose.
According to research, an allergy to latex, a substance often used in the manufacture of medical gloves, may be linked to an allergy to specific foods such as avocado. Hevein has been discovered by researchers as the component thought to be responsible for avocado allergy in those with latex allergies. Avocado allergy symptoms may include hives and even anaphylaxis. As a result, persons who are allergic to latex should undergo food allergy testing, which includes avocado, banana, chestnut, and kiwi.